3 Ejercicios con cinta elástica
Greetings to all my dear friends of hive and specifically to the full sports community, today I want to share with you a routine for the legs supported with leagues or resistance bands, it is important to know that before doing this routine we must warm up the legs beforehand. muscles that we are going to work this in order to avoid any type of injury
To warm up the legs I will use my leg magic where I will perform approximately 10 minutes which will be enough for my muscles to warm up, with this it will be enough to start my routine today so let's start
Elevación lateral corta
Para este primer ejercicio colocaremos la liga en las piernas
Seguidamente colocaremos nuestras piernas un poco flexionadas
Procederemos a levantar la pierna derecha de forma lateral de modo que quede alineada con la rodilla izquierda
Realizaremos 3 series de este movimiento con una repetición de 15 elevaciones por pierna , cuando se finalice tomaremos un descanso de 30 segundos para iniciar nuevamente
Short Side Raise
For this first exercise we will place the league on the legs
Next we will place our legs a little bent
We will proceed to raise the right leg laterally so that it is aligned with the left knee
We will perform 3 series of this movement with a repetition of 15 elevations per leg, when it is finished we will take a 30-second break to start again
Sentadillas con desplazamiento lateral
Este sera nuestro segundo ejercicio con la banda elastica y la mantendremos en el mismo sitio que en el primer ejercicio
En posición de sentadilla realizaremos dezplazamientos laterales, intentando mantener esta misma posición
El ejercicio será realizar dos pasos de forma lateral hacia la derecha y dos hacia la izquierda
Realizaremos 3 series de 1 minutos cada una, tomaremos un descanso de 30 segundos por serie
Lateral displacement squats
This will be our second exercise with the elastic band and we will keep it in the same place as in the first exercise
In the squat position we will perform lateral displacements, trying to maintain this same position
The exercise will be to perform two steps laterally to the right and two to the left
We will perform 3 series of 1 minutes each, we will take a break of 30 seconds per series
Elevación frontal
Para este ejercicios nuestro cuerpo estara completamente erguido
La liga sera colocada en la zona baja de las pantorrillas, realizaremos una leve abertura de las pierna a la altura de las cadera
Nos apoyaremos con una pierna mientras la otra la subiremos de manera frontal lentamente y tratando de no perder el equilibrio, nuestras manos las apoyaremos de la cintura
Realizaremos 3 series de 20 repeticiones por pierna, tomando un descano de 30 segundos por cada serie ejecutada
Front elevation
For this exercise our body will be completely upright
The garter will be placed in the lower area of the calves, we will make a slight opening of the leg at the height of the hips
We will support ourselves with one leg while we will raise the other in front slowly and trying not to lose balance, we will support our hands from the waist
We will perform 3 series of 20 repetitions per leg, taking a rest of 30 seconds for each series executed
With these 3 series we will finish today's routine to obtain excellent results, more routines with rubber bands can be incorporated into our training week, but it should not be worked more than 3 days per week...
It is worth mentioning that each colored elastic band has a specific function, that is, each color will indicate the level of intensity and resistance to carry out the exercise and the complexity of the movement to be carried out, in this case I used a black one where the resistance and the The intensity of the exercise will be more complex and these are the ones recommended to work the leg muscles because they are the largest muscles in the body.
It is also important to mention that if you are a person who is starting out in everything related to exercises or routines located in the body, it is recommended that you start with an elastic band for beginners that is yellow, once you are immersed in the world of exercise, you can change the color of the tapes
I hope this routine is to your liking, I will read your comments and remember that the best supplement for quick results in our body is a healthy and balanced diet, as well as drinking water before, during and after performing our routines is essential, thanks for reading and blessings